do you suffer from hair loss cold hands and feet or unexplained fatigue or maybe you have an
irregular period despite not meeting the criteria for PCOS unfortunately these are symptoms that a
lot of women deal with and often they send from three nutrients that many women are deficient in
the first one is iodine the latest Global estimate indicates that almost 2 billion people worldwide
are deficient in iodine and a large portion of these are women it is also more common
in women who are pregnant or breastfeeding with 50% of this population being deficient in it now
severe iodine deficiency is easy to spot because it causes an enlargement of the thyroid gland but
even less severe deficiencies come with side effects and it puts you at an increased risk
of thyroid cancer and because iodin levels are not routinely tested deficiencies often go undiagnosed
other symptoms include hair loss dry skin feeling cold brain fog fatigue weight gain an irregular
period and infertility and these are symptoms that a lot of women deal with yes what can I do for you
iodine is critical not only for our thyroid Health but also for our metabolism and for Reproductive
Health now there are a couple of reasons why so many of us are deficient in iodine the first
one is because it is depleted in our soil the soil that our produce is grown in and that land animals
graze on so we don't get much from Land grown food the second second reason is that a lot of us don't
consume enough Seafood which is rich in iodine and the third reason is because we're exposed
to toxins in our environment that block iodine absorption the main one being flame retardants
that are used in a lot of products to make them less flammable and the other one being fluoride so
what can you do if you are deficient unfortunately relying solely on salt that has added iodine isn't
enough yes it might be enough to prevent goer but not to prevent deficiency full stop you need
to add more iodine rich food into your diet and potentially supplement kelp and seaweed are the
most potent form of iodine we can get in through our diet you can get up to 7,000 microgram per 100
G surf so any of those seaweed snacks you see at the store these can be a really good option just
make sure the ingredients are only seaweed and salt and that they don't have any added vegetable
oil beyond that oily fish such as salmon mackerel sardines they all contain about 50 microG per 100
G milk has about 25 to 50 microG cheese has just under 40 egg yolks are another option with about
25 microgr and some nuts have a little bit as well now to put this into context the RDA for iodine is
150 microgram but remember that this is the bare minimum to prevent deficiency most women only get
between 30 to 70 micrograms per day so really the best thing you can do is to eat more Seafood now
if you're in Australia I recommend buying from butcher crft because all of their Seafood is
wild caught from right here in Australia with the exception of the salmon which comes from
Alaska because there isn't any wild salmon here in Australia butcher crowd sources to ensure top
quality and this means their foods are going to be richer in nutrients including iodine Farm Seafood
is going to be lower I'll put the link in the description box down below if you want to check
out their Seafood well food is the best option even if you are prioritizing Seafood it still can
be difficult for women to meet the RDA and even more so if you don't like seafood in this scenario
supplementing might be necessary supplementing is always recommended for those who are planning
a pregnancy who are currently pregnant or who are breastfeeding this is because their need for
nutrients is higher I'll put the link to the one I personally use in the description box down below
it comes in liquid form and with a dropper two drops in water a day is the general recommended
dose the next nutrient you are likely deficient in is iron the World Health Organization estimates
that 30% of women worldwide are iron deficient but some data suggests that this number could
be much higher and it becomes even more common when women are pregnant symptoms include brittle
nails cold hands and feet fatigue pale or yellow skin restless leg syndrome and cravings for ice
that last one is very specific but I know so many women who have experienced it now again there are
a couple reasons why so many women are deficient in Iron the first is because we lose blood every
month during menstration and with this we lose iron and the second is because most of us have
been conditioned to believe that the most iron rich foods are bad for us and I'm talking about
red meat the iron and vegetables and nuts seeds other plant products that we often hear are high
in iron this iron is not the same as the iron that you get from animal products it isn't absorbed by
the body as easily if you're relying on spinach as your source of iron then you're going to be
deficient the RDA for women of reproductive age is 18 micrograms per day and it's lower for women who
are post-menopausal because they aren't losing iron each month during menstration however the
average iron intake is only 12 mic per day which is why so many of us are deficient the best food
you can eat to get your iron up is beef liver or a beef liver supplement 100 G of liver has
17 microG of easily absorbable iron so even just a tiny piece every day can help you to hit the
RDA and remember the RDA is the minimum to not be deficient Beyond liver other cuts of Red muscle
meat are the next best option beef has around 3 G per 100 G lamb about two and pork chicken and
turkey about one so you can see why red meat is so important here and I promise you the information
you've been fed about red meat being unhealthy it's not true it is extremely nutritious and
it doesn't increase your disease risk now if you really can't get enough from food then like I said
earlier a beef liver supplement is another option iron tablets yeah they can work for some however
they aren't always as effective as Whole Foods and they do come with side effects so my number one
recommendation if you're low in iron is to try to get as much as you can from food so circling back
to butcher crowd not only do they offer wild Seafood but they also have 100% grass-fed and
finished beef and lamb and this is going to be richer in Iron than conventional red meat
if you still can't get enough iron in then number two is to use a liver supplement and if that's
not working then iron tablets might be necessary now the final nutrient that a lot of women AR def
ficient in is magnesium a 2018 study done on 11 seemingly healthy women found that 10 of them were
deficient in magnesium and again this is because our soil is so depleted we used to get more
magnesium from our food and now it's simply not there symptoms of a magnesium deficiency include
numbness in hands and feet muscle cramps fatigue anxiety and depression the RDA for magnesium for
women is 310 milligram per day and look I'm going to be real with you here this RDA is really hard
to meet with food alone especially if you exercise a lot or if you live in a hot climate you're going
to be losing even more magnesium through sweat most women get close closer to 200 mg per day
top sources include various nuts and seeds with pumpkin seeds topping the list you can get 500
mg from 100 G of pumpkin seeds beyond that almonds and cashews have about 200 mg spinach has 70 dark
chocolate has 60 and avocado 25 so if there was any One supplement that women should be
supplementing it's magnesium and once again I'll link to some of my favorite options down below now
I want to hear from you do you think you're deficient in any of these nutrients are you
going to add any of these foods to your diet after watching this video let me know in the
comment section down below I love chatting with you guys there and I will see you next time bye
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